How Exercise Helps Seniors Manage Diabetes

Managing diabetes isn’t just about diet and medication—regular movement plays a major role in keeping blood sugar stable and improving overall health. The right kind of exercise helps the body use insulin more effectively, lowers inflammation, and boosts energy levels. The best part? It doesn’t take high-intensity workouts to see results—just consistent, gentle movement can make a huge difference.

At assisted living Scottsdale, many residents incorporate daily physical activity into their routine to help manage diabetes in a way that feels natural and enjoyable.

How Exercise Supports Blood Sugar Control

When you move, your muscles absorb glucose from the bloodstream, lowering blood sugar levels naturally. Over time, regular activity improves insulin sensitivity, making it easier for the body to regulate sugar levels without relying as heavily on medication.

For those with Type 2 diabetes, in senior living even light exercise can prevent sugar spikes after meals and reduce the risk of complications like nerve damage or circulation issues.

Finding the Right Type of Exercise

Not all exercises are created equal, and the key is choosing activities that feel good and are easy to stick with.

• Walking: A 20-minute walk after meals can significantly lower post-meal blood sugar spikes.

• Chair exercises: Seated movements like arm circles and gentle leg lifts improve mobility and circulation.

• Water-based activities: Swimming and water aerobics provide a great workout with minimal joint strain.

• Tai chi or yoga: These low-impact exercises improve balance, flexibility, and relaxation—all of which help regulate blood sugar.

Group fitness classes are a popular way to stay active while socializing, making exercise feel less like a chore and more like a fun, shared experience.

The Connection Between Movement and Circulation

Diabetes often affects circulation, leading to tingling, numbness, or slow-healing wounds. Regular movement encourages blood flow, reducing these risks. Even small changes—like stretching in the morning, standing up every hour, or rotating the ankles while sitting—can improve circulation.

Exercise as a Natural Stress Reliever

Stress is a hidden factor in blood sugar management. When cortisol levels rise, blood sugar tends to follow. Movement is one of the best ways to naturally lower stress hormones, releasing endorphins that promote a sense of well-being.

• A short nature walk can help clear the mind and regulate blood sugar.

• Gentle stretching before bed can improve relaxation and sleep quality.

• Breathing exercises combined with movement can ease both physical and mental tension.

At retirement communities, staying active doesn’t mean following a strict workout routine—it’s about weaving movement into everyday life in ways that feel good. Whether it’s dancing, stretching, or simply strolling through a garden, each step helps keep diabetes under control and supports long-term well-being.

How to Relieve Chronic Pain Without Medication

Chronic pain can make daily life challenging, but relief doesn’t always have to come from medication. Many natural strategies can help manage pain, improve mobility, and increase comfort—without the side effects of prescriptions. Simple lifestyle changes, gentle movement, and alternative therapies can all play a role in reducing discomfort and enhancing quality of life.

At assisted living Fountain Hills, residents often explore different methods to manage pain and stay active without relying solely on medication. Finding what works best for each individual can make all the difference in daily comfort.

Gentle Movement to Reduce Stiffness

It might seem counterintuitive, but staying still often makes pain worse. Gentle movement helps keep muscles flexible, reduces inflammation, and improves circulation.

• Stretching: Simple stretches in the morning can ease stiffness and improve mobility.

• Walking: Even a short walk each day helps loosen joints and reduce tension.

• Water therapy: Swimming or water aerobics provide resistance without putting strain on joints.

• Tai chi or yoga: These slow, controlled movements improve flexibility and promote relaxation.

Movement-based activities are often incorporated into daily routines, making it easier to stay active while keeping pain levels manageable.

Heat and Cold Therapy for Relief

Applying heat helps relax tight muscles, while cold therapy reduces inflammation and numbs discomfort.

• Heat therapy: Heating pads, warm baths, or a heated blanket can provide soothing relief.

• Cold packs: Ice packs or cool compresses help with swelling and inflammation.

Alternating between the two can be especially helpful for managing conditions like arthritis or muscle tension.

The Role of Nutrition in Pain Management

Certain foods have natural anti-inflammatory properties that can help reduce pain over time.

• Omega-3 fatty acids: Found in fish, walnuts, and flaxseeds, these help combat joint inflammation.

• Turmeric and ginger: Known for their anti-inflammatory effects, these spices can be added to meals or taken as supplements.

• Leafy greens and berries: Packed with antioxidants that support overall health and reduce oxidative stress.

At senior living, nutritious meal options often include ingredients that naturally support pain management.

Alternative Therapies That Provide Comfort

Many seniors find relief through alternative approaches that promote relaxation and pain reduction.

• Massage therapy: Helps improve circulation, loosen tight muscles, and promote relaxation.

• Acupuncture: Some people experience pain relief through this traditional practice.

• Meditation and deep breathing: Reduces stress, which can make pain feel more manageable.

For those at retirement communities, exploring different pain management techniques can lead to long-term relief and a better quality of life. Finding the right combination of movement, nutrition, and relaxation techniques helps keep chronic pain from getting in the way of daily activities.

Senior Living Can Help Maintain Your Independence

If you live alone, no longer drive, have problems with mobility, and feel like you would welcome more social interaction into your life, please consider community living. Homes like MorningStar of Happy Valley provide residents with all of the services, amenities and wellness programs to help them safely age in place. Moreover as one of our cherished residents, you get peace of mind knowing help is at hand whenever you need it. 

Right from the ground up, our home is set apart from other senior living communities as we were designed by the award-winning senior interior specialist, Thoma-Holec Design. We offer gorgeously-appointed common areas including all-day, restaurant-style dining, a 24-hour bistro, fitness and wellness center, life enrichment room, spa, massage/therapy room, salon, theatre/chapel and more. Situated on a 2-acre campus, we also showcase expansive outdoor amenities such as courtyards featuring artwork and trellises, barbecue and fire pit and strolling paths. 

Too often seniors assume assisted living means an end to their independence but studies actually show the opposite is true. When older adults get the daily personal care they need, it helps to restore their confidence and frees them up to move forward with living life to the fullest. In addition to extensive support services, wellness programs and activities, and a wide range of amenities, our contemporary suites are ready to move-in to and just require your furnishings and personal items. For your safety and wellbeing, each suite is equipped with handicap-accessible bathrooms and emergency call systems. 

The MorningStar of Happy Valley senior living community offers 61 assisted living suites and another 27 secure suites devoted to the individualized care of residents with Alzheimer’s disease or other forms of dementia. We invite you to visit our website for more information about the area’s most trusted assisted living and memory care and to learn more about what sets MorningStar apart from other senior living communities.   

Tis the Season to be Happy

If you haven’t found anything to feel joyful about this holiday season, you are probably not alone. The Mayo Clinic says the holidays can affect people by bringing up unhappy memories of loved ones no longer here or making you feel you are not doing enough. They offer some coping mechanisms on how to relieve your stress and depression; take stock of the situation; and perhaps even figure out how to enjoy the holidays. 

The first tip they offer is to acknowledge your feelings. For instance, it is normal to feel sorrow if you are dealing with a recent death of a loved one or unable to be with someone who means a lot to you. Give yourself the time to mourn and accept the fact that you cannot force yourself to feel happy right now.

It is also more difficult to go through the holidays if you are feeling alone and isolated. Try to reach out to your church, community or other social organizations; or go online to find virtual gathering, religious services or set up zoom calls with those you cannot be with this year. Another way to feel better is to do something special for someone like cooking a meal and dropping it off or volunteering at a local soup kitchen. 

Experts say another problem that interferes with holiday joy is setting unrealistic expectations. The holidays are not going to solve all your problems and your family is still your family. Moreover, don't get upset over changes in family traditions as kids grow up and things change. Rather suggest new traditions that everyone can agree on. Other tips to smooth the holidays are to plan ahead, stick to your budget, make time for yourself, and set aside your differences and grievances. If depression and anxiety continue to plague you, seek professional help. 

At the MorningStar of Happy Valley senior living community, our goal is to provide residents with a comfortable, inviting home where they can safely age in place. Our services, amenities and wellness programs are all geared toward accomplishing this. Residents enjoy the benefits of community living and get peace of mind knowing loving support is available whenever they need it. Visit our website to learn more about the area’s top assisted living and memory care.  

Source:  mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544

Are You Getting Enough Protein in Your Diet?

Information on what constitutes a healthy diet continues to evolve as researchers discover more and more about the human body and how it reacts to the food we consume and the way it affects the aging process. Not too long ago, medical professionals touted diets low in fat and high in carbohydrates. Now newer studies emphasize the role protein plays in our overall health and the importance of eating healthy proteins.   

Experts say the best proteins should contain vitamins and minerals. Cesar Sauza, clinical nutrition manager of health education and wellness at AltaMed Health Services in Los Angeles, explains his "top go-to protein foods sources are fatty fish like salmon, tuna and sardines.” A 3 oz. A serving of tuna steak contains 24 grams of protein and salmon 17 grams of protein. Fatty, cold water fish also contain omega-3s; fatty acids that help maintain eye and brain health as well as heart and circulatory health. Omega-3s DHA and EPA are linked to brain and cardiovascular health.

Another item back on the menu is eggs. Cage-free eggs are a good source of protein (one egg has 6 grams), fairly inexpensive, easy to prepare and provide several essential vitamins and minerals including vitamin A, vitamins B2, B5, B6 and B12, folate, phosphorus and selenium.

Bean and legumes are other easy ways to get your daily dose of protein and are rich in fiber, vitamins and minerals, and antioxidants. They can help you lose weight as they contain a carbohydrate known as “resistant starch," that like fiber, is hard to digest and makes us feel fuller longer.

Other healthy suggestions for protein include low-fat dairy products. Along with the probiotic benefit, Greek yogurt has almost twice the protein as regular yogurt along with calcium and is typically fortified with vitamin D. Nuts and seeds are also loaded with protein, vitamins and minerals. Dieticians say if you eat meat, concentrate on lean meat and avoid processed ones like bacon, ham, deli meats, and hot dogs. 

MorningStar of Happy Valley represents the finest in senior living with a distinct mission statement: “to honor, to serve, to invest.”  With a foundation built on honoring God, valuing all seniors and selecting staff with a felt calling to serve, we are honored to create a true “home” for residents.  Please visit our website to learn more about exceptional assisted living in Happy Valley.  

Source: 

health.usnews.com/wellness/food/slideshows/top-healthy-protein-rich-foods?slide=3&src=usn_nl_yourhealth&utm_campaign=Your%20Health-Sun%20Dec%2005%2007%3A49%3A18%20EST%202021&utm_medium=email&utm_source=Sailthru&utm_term=Your%20Health 

Even Good for You Foods Should be Eaten in Moderation

In addition to the types of food we eat, dieticians say it is also important to pay attention to portion size when attempting to shed a few pounds as it will help us reach our goal.  When trying to diet, sticking to nutrient-dense, relatively low-calorie foods such as vegetables, fruits, whole grains, lean meats and poultry are your best choices; but no matter how healthy a food is, you still should not over consume.  

This is where portion control plays a part.  Amy Gorin, a plant-based registered dietitian and owner of Plant-Based Eats, a collection of curated meal plans, grocery lists and nutrition tip sheets, explains that whole foods like almond butter and dark chocolate are good for us, they should be eaten in moderation and in proper portions.  In other words, the bottom-line is a large chocolate bar should not be consumed in one sitting.    

However, to complicate matters, experts explain that in many cases, strictly following portion sizes suggested on the container would differ from what a registered dietician would recommend.  The problem with across-the-board portion sizes is they do not address age group, gender, and activity level of the particular person.  Add to that, portion size is a critical component to actually losing weight especially in foods that are higher in calories.  

Also eating the right amount of food helps to maintain a balanced gut. The Harvard Health Men’s Watch, suggests “a healthy gut microbiome stimulates the body’s immune system and may shield against an array of chronic diseases, including: cancer, heart disease and Rheumatoid arthritis.”

At MorningStar of Rio Rancho, we provide residents comfort, security, built-in companionship, and predictable budgeting.  Our beautiful home provides assisted living and memory care with a broad range of amenities and services to meet every need including a nutritional, delicious dining service.  Contact us or visit our website to see what sets our community apart from other seniors living in Rio Rancho, NM.

MorningStar of Rio Rancho provides the very best in assisted living and memory care with our distinct mission statement “to honor, to serve, to invest.”  Our foundation is built on honoring God, valuing all seniors and selecting staff with a felt calling to serve to create a true “home” for residents.  Visit our website to learn more about the finest senior living in Rio Rancho, NM

Source: health.usnews.com/wellness/food/articles/portion-control-what-you-should-know

Looking for Gift Ideas for Your Elderly Mom or Dad?

While you want to show mom or dad your love through a thoughtful gift this holiday season, it can be tough to figure out one. If they live in a senior living community that provides for many of their needs or in an apartment without much extra space, they probably do not need anything that takes up major space or already has it. 

This is where it helps to be creative, and remember gifts of your time often mean the most to an elderly person. However, there are some good gift ideas you may not have thought about and would be appreciated by your loved one. One idea for a mom or dad who loves coffee but doesn’t want to brew a whole pot is a single-serve coffee maker. Add in a few boxes of single-serve cups to use with the maker including hot chocolate or flavored coffees in a selection they would enjoy.

If they haven’t gotten an Amazon Echo yet, it can make a great gift for someone with mobility challenges as it is voice-operated. Alexa can play music, answer questions, read the news, check the weather, set alarms, control compatible smart home devices, and more. To get them started, put together a cheat sheet of verbal commands they can use.  

Other ideas include a heated massage pillow to relieve neck and back pain, a sleep sound machine to help with a good night’s sleep, or a light-therapy lamp for the dark days of winter. A gift basket filled with their favorite treats or products to pamper themselves with like fancy soaps, lotions and a couple of pairs of non-skid fuzzy socks are always appreciated. Another hit would be a recordable book from the grandkids. 

If you are looking for the finest senior housing Rio Rancho offers, consider MorningStar of Rio Rancho. Our all-inclusive senior living community offers a range of luxury amenities, while providing all of the warmth and welcoming comforts of home. Every private suite is smartly-designed to maximize space and include floor plans in studio, one bedroom, and two-bedroom configurations. All have wall-to-wall carpeting, large windows, lighting, and safety features such as full, handicap-accessible bathrooms and emergency call systems. In addition, one- and two-bedroom suites in assisted living have a stacking washing machine and dryer.  Please visit our website to learn more and be sure to ask us about our Move-in Specials.

Our mission statement of “to honor, to serve, to invest” sets us apart from other senior housing Rio Rancho, NM offers. We have built a foundation on honoring God, valuing our seniors and selecting staff with a felt calling to serve. Set in a warm, loving atmosphere with beautiful surroundings and resort-style amenities, MorningStar of Rio Rancho provides outstanding assisted living and memory care. 

An Assessment of the ADLs can Help Seniors Get the Care they Need

Most seniors wish to maintain their independence as long as possible by living on their own; and this is why many who encounter problems in their day-to-day lives are reluctant to tell their families. The problem with this is as a senior starts to have more difficulty caring for themselves, their quality of life can be greatly diminished. 

Even if mom or dad seem to be doing well on their own, experts say a rapid decline in their health from an accident or illness can catch families by surprise and make living on their own dangerous. In addition many health conditions affect musculoskeletal, neurological, circulatory or sensory systems and impact a senior’s ability to perform the activities of daily living (ADLs). Experts say other factors indicating a need for more help include social isolation, medication side effects and the physical characteristics of the person’s home such as a second floor bedroom. If after implementing a series of home modifications is not adequate, more measures need to be taken to keep your loved one safe. 

Experts explain unmet ADLs can lead to serious health problems including “malnutrition, poor personal hygiene, isolation, illnesses like urinary tract infections (UTIs) and falls. In fact, studies show ADL disabilities are associated with an increased risk for mortality; and taking care of daily needs can help prevent new and worsening health problems.” They also report if family members notice a decline in a loved one’s overall health, taking steps now can improve their safety and forestall further problems. One solution is to make a move to a senior living community, where a person can live as safely and as independently as possible. To ensure needs are met, homes use the ADLs as a measure of a person’s functional performance.

MorningStar of Happy Valley is a beautiful senior living community with 61 private assisted living suites in a variety of configurations and floorplans offering residents’ peace of mind knowing compassionate help is readily available whenever they need it. We also have 27 secure suites devoted to the specialized care of residents with Alzheimer’s disease and other forms of dementia.  Visit our website to learn about our home and our Move-in Specials.  

Source:

agingcare.com/articles/activities-of-daily-living-why-this-measure-matters-186853.htm#:~:text=are%20still%20met.-,Why%20Are%20ADLs%20Important%3F,a%20senior's%20quality%20of%20life.&text=Unmet%20needs%20for%20help%20with,(UTIs)%2C%20and%20falls.

Preparing for Your Next Doctor Visit Pays Off

Have you had the experience of walking to your car after a doctor’s visit and a question pops into your mind you wished you had asked the doctor? You are not alone. In fact the Agency for Healthcare Research and Quality (AHRQ), a division of the U.S. Dept. of Human Health & Services, reminds all of us about the benefit of preparing questions and accurate information ahead of time to provide to your physician. They say it not only improves your care, but builds trust between you and your healthcare provider, which can lead to better results.  

For help on questions to ask to facilitate a more fruitful visit to your doctor and efficiently use your precious time (studies show doctors spend between 13 to 24 minutes with each patient), the AHRQ offers a series of questionnaires related to your visit. Remember typically you have a reason for the visit such as: a well visit, looking for answers for a specific medical problem, returning to discuss treatment, or getting test results. Prepare for your appointment by bringing your prescription medications as well as over-the-counter drugs you use including vitamins and dietary or herbal supplements. 

When discussing a possible medical procedure, AHRQ says questions should include: why do I need this procedure; how do I prepare; when will I get the results; and how will I feel afterward? If surgery is recommended, ask if there are alternative treatments available that are just as effective; possible complications; and recovery period. AHRQ says if you are given a new medication, ask how the new drug will interact with other drugs you are taking, how long you will be on it, and common side effects. Before you leave your appointment, make sure you understand your instructions.  

MorningStar of Happy Valley represents the finest in senior living with a foundation built on honoring God, valuing all seniors and selecting staff with a felt calling to serve. Our community is honored to create a true “home” for residents with 61 graciously appointed suites for assisted living with configurations that include spacious studio, one-bedroom and two-bedroom floor plans. Our Reflections Neighborhood has 27 secure suites devoted to the individualized, specialized care of residents with Alzheimer’s disease or other forms of dementia. Contact us to learn more about exceptional senior living in Happy Valley and ask about our Move-in Specials.    

Source:

ahrq.gov/questions/be-engaged/index.html

Why Eating Breakfast is Good for Us

Growing up most of our mothers told us it wasn’t healthy to skip breakfast. While we listened, many of us still went off to school without eating anything. Based on current research, it turns out our mother’s advice was right again, and eating breakfast is good for us for several reasons. 

Registered Dietician Erin Palinski-Wade explains when we eat a healthy breakfast upon rising in the morning; it helps regulate our appetite for the rest of the day. If we break our nightly fast with a good meal, we are less likely to indulge in sugary or fat-laden food later on in the morning. A healthy breakfast also helps to prevent blood sugar highs and lows and Palinski-Wade says this is important for diabetics as well as the rest of us. 

While many breakfast foods such as cereal, baked goods, and granola bars are high in sugar and refined grains, experts say we should refuel our body each morning with protein, fiber, and vitamins and minerals. Protein makes us feel fuller and keeps us from snacking later on unhealthy foods. Eggs, yogurt, sausage, and peanut butter spread on whole wheat toast are good sources of protein. Fiber helps our digestive system work well and is found in oatmeal and whole grain cereals. Many meals can be partly prepared the night before to make your morning routine easier.   

At the MorningStar of Happy Valley senior living community, we provide a lifestyle that focuses on wellness, comfort and community. Assisted living residents receive a whole range of services and amenities including beautifully prepared, nutritional daily meals served restaurant-style in our attractive dining room. Other services include 24/7 care managers, certified medication care managers, scheduled health & wellness evaluations, CPR-trained team members on every shift, access to a licensed nurse and more. We also provide memory care to those suffering from Alzheimer’s and other forms of dementia. Please visit our website to learn more about the most trusted assisted living and memory care in Happy Valley, OR.  

Source: 

health.usnews.com/wellness/food/articles/does-eating-breakfast-help-you-lose-weight?src=usn_nl_yourhealth&utm_source=Sailthru&utm_medium=email&utm_campaign=Your%20Health-Sun%20Nov%2007%2007:49:00%20EST%202021&utm_term=Your%20Health